Butternut Squash Soup

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  • Winter squash is a relative of the melon and the cucumber 
  • They come in many different shapes, colors, sizes and flavor. Common varieties include: 
    • Butternut
    • Acorn
    • Hubbard
    • Turban
    • Pumpkin
    • Kabocha
  • The seeds of winter squash can be roasted at a low temperature for a short period of time to minimize damage to their healthy oils. Roasted winter squash seed are delicious!

Nutrient Profile:

  • Winter squash is an excellent source of:
    • Alpha and beta- carotenes (pre-vitamins of vitamin A).
  • It is also a very good source of:  
    • Vitamin C
    • Dietary fiber
    • Vitamin B6
    • Manganese
    • Copper
  •  A good source of:
    •  Potassium
    • Vitamin B2
    • Folate
    • Vitamin K
    • Pantothenic acid
    • Omega-3 fatty acids
    • Magnesium
    • Niacin
    • Phytonutrients

Health Benefits:                                                                          

  • Antioxidant Support: Vitamin C, Manganese, Carotenoids provide outstanding antioxidant benefits
  • Anti-inflammatory Benefits: Provided by phytonutrients and omega-3 fatty acids
  • Blood Sugar Regulation: Fiber and B vitamins protect against type 2 diabetes
  • Rich in pectins that have antioxidant, anti-inflammatory and insulin-regulating properties

Selection and Storage: 

  • Choose ones that are firm and heavy for their size 
  • Avoid those with any signs of decay (e.g. water-soaked areas or moldy)
  • Much longer storage life than summer squash.  Depending upon variety, it can be kept for one week to six months
  • Should be kept away from direct sunlight exposure and should not be subject to extreme temperatures 
  • Once cut, cover pieces in plastic wrap and store in refrigerator, where they will keep for one to two days

Here’s a delicious and easy recipe to make!

Ingredients

  • 3 ½ pounds butternut squash
  • 2 Granny Smith Apples (or your favorite apple) cut into fourths
  • 5 cups chicken stock
  • 4 cups chopped leeks (make sure you clean the leeks very well as they tend to trap a lot of dirt.  Leeks are preferred, you could substitute white onions)
  • 3 tablespoons of favorite healthy oil
  • 1 tablespoon ginger, chopped
  • 1 ½ teaspoons of salt
  • Pepper

Preparation

Preheat oven to 400 degrees Farenheit.

Cut each squash in half. Remove seeds (if you would like, you can toast these and eat).  If difficult to cut in half, you can cut into fourths.  Cut each apple in half or in fourths; cut out seeds.

Bake squash until very tender, about 1 hour.  Bake apples at the same time as squash until very tender, maintaining a watchful eye just in case you need to take the apples out before the squash is done (I have been able to keep the apples in the oven for as long as the squash has been baking without burning them). 

When done, let all cool.  Separate the pulp of the butternut squash from its skin, set aside the pulp and discard skin.  Apples should be soft enough that you can keep the skin on. Set aside as well.

Heat in a soup pot the 3 tablespoons of your favorite healthy oil.  Add the leeks and ginger.  Sautee until the leeks are soft and transparent.

Add the butternut squash and apples to the pot.  Stir in 4 cups of the chicken stock.

Bring everything to a simmer and cook for 20 minutes, breaking up the squash as it cooks.  Puree until smooth in a blender or similar device.

Return to the pot and add the last cup of chicken stock.  Add the 1 ½ teaspoons of salt.  Add pepper to taste.

Garnish with the toasted seeds if you would like.  Enjoy!

I would love to hear from you, so please leave a comment below.  If you enjoyed this post, share it with your friends and family!

Lots of love,

Judith

This year we have launched an exciting collaboration with Soul Food Salon.  Each week, we feature a delicious, seasonal, and nutritious ingredient.  We not only tell you a bit about it and all of the nutrition it represents, but also we provide you with a recipe so you can cook it at home.  Please share pictures of your meals on Instagram using the hashtag #SoulFoodSalon.  We can’t wait to learn and cook with you!